A large waist not only prevents you from wearing your favorite jeans, it may also be an indicator of poor health. European researchers found that adults with wide girths face a greater risk of cardiovascular disease, diabetes, and even cancer. Other discomforts are more imminent such as lower back pain and struggle to do ordinary activities like climbing stairs, tying shoelaces, and hiking mountain trails.
The Lancet warned that waist circumferences of more than 40 inches in men and more than 35 inches in women contribute to the development of several disorders, including shortness of breath, hypercholesterolemia (high cholesterol), hypertension, and general difficulty with the basic activities of daily life.
Experts claim that apple-shaped individuals have increased health risks for diabetes, heart diseases, and some forms of cancer compared to those who are pear-shaped.
With that in mind, a waist-to-hip ratio is a fairly good indication of health. Bear in mind though that this is just one assessment that is used in measuring overall health risk. Percentage of body fat is a better indicator.
For men, measure hips at the tip of the hipbone. For women, measure at the widest point between the hips and buttocks.
Divide your waist size at its smallest by your hip size at its largest and you get a hip-to-waist ratio. The lowest healthy ratio is not yet known. But many experts agree that for women, a ratio of .8 or lower is desirable. For men, a ratio of .95 or lower should be the goal.
In the December 1998 Boston-based research featured in the Journal of the American Medical Association, it was determined in a study that involved 44,702 women that those who have a high waist-to-hip ratio are more likely to develop coronary heart disease.
Harvard researchers also said that women with apple-shaped bodies may be more likely to develop breast cancer than their pear-shaped counterparts. The study was limited to breast cancer risk among postmenopausal women who had never taken hormone replacement therapy (HRT).
The risk was even higher, with larger-waisted women appearing to be 88 percent more likely to develop breast cancer than smaller-waisted women.
Other studies have linked HRT use with increased risk of breast cancer, regardless of waist size. But the direct correlation of fat distribution and breast cancer risk is not fully understood. The researchers could merely speculate that upper or central body fat is deeper and may be closer to the important organs and glands that regulate hormone balance than fat in the other areas of the body. These hormonal changes may be responsible for the increased risk of the cancer.
The study found that the more miles a woman runs, the greater the health benefits, including a more heart-healthy cholesterol profile, significant weight reduction, particularly around the waist and hips, and modest improvements in blood pressure.
The Berkeley research, which involved 1,833 women, was part of a national Runners’ Health Study. The report revealed that the benefits of running 40 miles per week versus under 10 miles could be dramatic. Women in the 40-mile club reduce their risk of dying of cardiovascular disease by an estimated 45 percent. Overall, their risk of developing heart disease is an estimated 29 percent less.
Weight loss from running longer distances also meant smaller waists and hips. The 10-mile group had an average waist size of 28.3 inches and hips of 37.3 inches, while the average waist size in the 40-mile club was 25.8 inches with hips of 34.8 inches.
Although fat can be surgically removed, the benefits of vigorous exercise to maintain a whistle-bait figure and great health cannot be overlooked. So put on your athletic gear, and hit the roads running!